Prep
2 mins rolling out quads
2 mins rolling out chest
2 mins rolling out lower back
#
Activation
15 leg seated leg extensions
15 glute bridges
10 weighted leg ext.
10 weight glute bridges
#
Warm-up
3 min bike intervals:
:30 easy/:15 sec hard
–
10 air squats
7-10 close grip push-ups
10 Ring rows
–
2 Rounds
10 Alt. DB squat clean thrusters
5 Knee tucks
5 kipping pull-ups
:10 sec hollow hold
#
Mobility
Lunge w/elbow to floor :30-:40 sec
**https://www.youtube.com/watch?v=qkv-6SRwuIg
Banded hip flexor and extensor stretch :40-:60 sec
**https://www.youtube.com/watch?v=-nlP6iONogo
Supinated grip hang :15-:20 sec
+
Door Way stretch :20 sec
x2
#
Strength
A. Back squat: build to a 1 RM
–
**For Those who may not feel up for a heavy one rep
Back squat: 3-5 sets x3-5 reps @75-80%
-‘
B. Weighted ring dips: 5-6 sets x 3-5 reps w/3 sec pause @bottom
#
Conditioning
“Jackie”
1k row
50 BB thrusters
30 Pull-ups
–
4 mins
–
Bike EMOM x8
:25 sec bike @hard efforts
30ft shuttle run x3
**score will be max cals @end
#
BE Complete
1. 5 mins of Banded marches w/WB **athletes choice
**on top of every min perform 5 squats
2. Banded adductor pulls: 3 sets x15-18 reps
**https://www.youtube.com/watch?v=nNXAZTk1wT8
5-7 mins of stretching/rolling out